Kyykky 2x8x60%, 3x65%, 3x70%, 3x75%
Penkki 4x3x70%
Etukyykky 2x6-8x50% (kyykyn maksimista)
Sivutaivutukset 2x10

9 rds
2 min/ ergo with easy pace (Row/bike)
1 minute change time where you do 30 sec dead hang or high lateral box step ups.
Both machines in one round so one round is 6 minutes.

5 rounds:

2 min row
1 min max reps med ball over the shoulder 50/40/30 lb
1 min rest
2 min run
1 min max KB swing snatches 16/12 kg
1 min rest

EMOM x8

1) Row 10-20cal
2) 5 KB Deadlift + 5 KBS + 5 Goblet Squat + 5 Burpee

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Perfect Stretch video

3 kierrosta

Pystysoutu tangolla x10
Työntö niskan takaa istuen x 10
L-hang jalkojen nosto x 7-10
Tiukka leuka myötäotteella x 5
Kylkilankku kierrolla (pieni levypaino) x 7+7

3 rounds for quality
6+6 kb wind mill
10 cross v-ups
8 kb sit ups
100 rope jumps
10 side squat OHS

Optional Accessory
GYMNASTIC STRENGTH

2-3 rounds, rest as needed between

1) 1-2 Skin the Cat video
2) 5+5 Lying Shoulder Circles video

RPE 3

3 rds, 11 reps each movement:

Romanian DL
Iso dynamic KB rows
Barbell high row

Rower roll-out
Hammer DB bicep curls
Tricep kick backs/ side
Band pull-aparts max reps in 30 sec

Rest 30 sec between the movements and 1 min aftern each round.

Maastaveto 3x7x65%
SitUps 5x20
Stoppiveto 6x2x50%
Jalkojennostot maaten 5x20

Sumoon siirtyvät:

Maastaveto 3x7x55% ("puolisumo")
Maastaveto 2x10x45% ("sumo, maksimileveydellä")
Maastaveto 7x65% ("kapea")
Läpiveto, leveä asento 5x12-20

Mobility/open gym